Skulls - 11am Arrival, ~11:30a Start Time
1) EMOM20:
Mins 1-10: 1 Squat Snatch + 1 Hang Power Snatch @ 60-65%
Mins 11-20: 1 Squat Snatch + 1 Pause OHS (3-5s pause) beginning at 70% and moving up.
2) 5 Rounds for time:
8 Deadlifts @ 315/205
16 WB @ 30/20lbs (10/9ft)
32 Double Unders (Must be unbroken, if you fail to achieve 32 unbroken you begin at 0 - Max 4 attempts)
Rest 2 minutes between efforts
@ 100% Intensity
rest ~ 15 minutes then complete
3) 4 rounds of:
21 Cals Rower
15 Cals AD
9 Cals Skier
*Start on different machines if needed for manning purposes*
** The goal here is to be a moderate work pace, keep the heart rate up but mostly as a cooldown after the DLs to work the body back into motion**
1. Worked up to 130# -- OHS was a bit short counted due to imbalance in the bottom of the OHS.
ReplyDelete2. Round 1: 1:20 (rule breaker and didn't re-do DU's after 2nd failed attempt)
Round 2: 1:10
Round 3: 1:04
Round 4: 1:20
Round 5: 1:17
3. Didn't check my time but tried to keep above 900 (watts?) on the rower, above 55 (rpm)?) on the AD, and 2 strokes per calorie in the ski erg. Not sure if those are the proper words for the distance on the machines...